MoPro
TrainersEye · Lower Back Health
Lower Back Rehab Z
Trainer's Eye
Phase 5 · Robust for life · Session Z

Fast hips.
Quiet
spine.

Power, quietly: the hip snap, bounds, drives and the push press — speed on clean patterns only.

  • Zsession
  • P5Robust
  • 12:00on the clock
  • — donecompleted

Power, quietly

Speed is safe once the pattern is clean: the hips can move fast while the spine stays quiet.

Imaging is not the pain

Disc bulges and wear show up in most pain-free adults. Findings on a scan are common at every age.

Neutral is a zone

Neutral spine is a comfortable middle range, not one position. Find it lying, kneeling, then standing.

Three couplets · two rounds · twelve minutes · a calmer, stronger back

A

Reset

Mobility + control
A1

Hip snap

60 s · slow reps

Hinge, then snap the hips forward to stand tall — arms swing loose.

Easier slower  ·  Harder towel swing

R1R2—
A2

Slow mountain climbers

10/side · ×2

Full plank; drive one knee under, hips level, no bounce.

Easier knees  ·  Harder faster

R1R2
B

Stabilise

Hips + trunk
B1

Lateral bound and stick

60 s · slow reps

Hop sideways from one foot to the other, land soft, hold 2 s.

Easier step  ·  Harder bigger

R1R2—
B2

Step-up with knee drive

8/side · ×2

Drive up quickly, land the top foot flat; come down slow.

Easier no drive  ·  Harder higher step

R1R2
C

Build

Pattern + posterior chain
C1

Bear crawl — backward

60 s · steps

Knees an inch off; crawl backward with opposite hand and foot.

Easier forward  ·  Harder slower

R1R2—
C2

Push press — jug

10 reps · ×2

Jug at the shoulder; dip, drive, press; ribs down at the top.

Easier strict press  ·  Harder heavier

R1R2

The clock

Round 1find the position — 70%, perfect form
0:00A1 → A2
2:00B1 → B2
4:00C1 → C2
Round 2own it — beat Round 1 by quality
6:00A1 → A2
8:00B1 → B2
10:00C1 → C2

Each couplet: 60 s slow, scored → the reps → 10 s to move on. Done at 12:00.

How to run it

  1. The spine is built to bend — now train it to, gradually and calmly.
  2. Speed only on clean patterns: quality first, then quick.
  3. Keep the flare rule for life: 3/10 and gone by morning.
  4. Walk daily, lift something weekly, repeat the programme every three months.

Tick it off

MovementRound 1Round 2Best
A1Hip snapslow reps in 60 s —
A2Slow mountain climbers10/side
B1Lateral bound and stickslow reps in 60 s —
B2Step-up with knee drive8/side
C1Bear crawl — backwardsteps in 60 s —
C2Push press — jug10 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-LOWERBACK-Z